Berry Explosion Muffins from Eat to Live Cookbook by Joel Fuhrman, M.D.
An essential cookbook for weight loss, longevity, vitality, and disease prevention and reversal, Dr. Fuhrman’s EAT TO LIVE COOKBOOK shows how easy it is to make incredible health transformations in our own kitchens.
Dr. Fuhrman asks “If you can eat delicious food that will grant you improved health, ideal weight, disease protection, and a longer life, why would you choose bad food and poor health?”
He joined me on Amy’s Table to talk about a nutritarian lifestyle. That means:
* Eating mainly nutrient-dense, natural plant foods: vegetables, fruits, beans, nuts, and seeds.
* Eating much less animal products
* Eating no or almost no foods that are completely empty of nutrients or toxic to the body, such as sugar, sweeteners, white flour, processed foods, and fast foods.
He suggests that we follow these simple nutritarian guidelines:
1. A large salad
2. At least one ½-cup serving of beans/legumes in soup, salad, or some other dish
3. At least three fresh fruits
4. At least 1 ounce of raw nuts and seeds
5. At least one large serving of cooked green vegetables.
Dr. Fuhrman is a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods. He is the author of three New York Times bestsellers and several of Dr. Fuhrman’s books have been made into PBS Specials including “3 Steps to Incredible Health” and “The Immunity Solution”. He is a graduate of the University of Pennsylvania School of Medicine and the Director of Research of the Nutritional Research Foundation. Dr. Fuhrman also serves on the Science Advisory Board of Whole Foods Market. He resides with his family and runs his medical practice in Flemington, NJ.
Preheat oven to 350° F.
In a large bowl, combine whole wheat flour, almond flour and baking powder. Set aside.
In a cup, mix ground chia seeds with 1/2 cup water and let sit until it forms a gel, about 5 minutes.
In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole) chia seed gel, vanilla and almond extract.
Once blended, combine with the dry mixture and stir thoroughly until well combined.
Drain the remaining strawberries and stir in, along with the blueberries and raspberries, so they are evenly distributed throughout.
Line a 12-cup muffin pan with cupcake papers and using a spoon, scoop in batter. Bake for 20–25 minutes and serve warm.
To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.
PER SERVING: CALORIES 166; PROTEIN 6g; CARBOHYDRATES 38g; TOTAL FAT 1g; SATURATED FAT 0.1g;
SODIUM 4mg; FIBER 6.3g; BETA-CAROTENE 35ug; VITAMIN C 15mg; CALCIUM 65mg; IRON 1.8mg; FOLATE 37ug; MAGNESIUM 54mg; ZINC 0.9mg; SELENIUM 8.1ug
1 cup whole wheat flour
1/2 cup almond flour
1 teaspoon baking powder
2 tablespoons ground chia seeds
1 1/2 cups white beans or 1 (15 ounce) can no-salt-added or
low-sodium white beans, drained
10 medjool or 20 regular (deglet noor) dates, pitted
10 ounces frozen strawberries, thawed and divided
1 teaspoon vanilla extract
1 teaspoon almond extract
1 cup fresh blueberries
1 cup fresh raspberries
to you by Amy Tobin
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